Components -> Carbohydrate Components -> Fibre
Fiber is a type of carbohydrate that the body cannot digest. Unlike other carbohydrates that are broken down into sugar molecules, fiber passes through the digestive system relatively intact. There are two main types of fiber: soluble, which dissolves in water, and insoluble, which does not. Both types are beneficial and should be included in a balanced diet.
Fibre plays a crucial role in maintaining digestive health by promoting regular bowel movements and preventing constipation. It can also help lower cholesterol levels, control blood sugar levels, and aid in weight management by promoting a feeling of fullness, which can help reduce calorie intake. Additionally, fibre supports a healthy gut microbiota, which is important for overall immune system function and may reduce the risk of developing certain chronic diseases.
The suggested intake of fibre is around 25-35 grams per day. It's important to consume a variety of high-fibre foods to meet your daily requirements, such as whole grain products, fruits and vegetables.
Consuming an adequate amount of fiber has numerous health benefits. It helps to regulate bowel movements, support gut health, lower cholesterol levels, control blood sugar levels, and promote a feeling of fullness, aiding in weight management.
Consuming excessive amounts of fiber without adequate fluid intake may lead to digestive discomfort such as bloating or constipation. Additionally, increasing fiber intake too quickly can also cause these symptoms. It's important to consume fiber as part of a balanced diet and stay hydrated to mitigate any potential risks.
In general, consuming fiber is beneficial for digestive health, weight management, and overall well-being. However, excessive intake of fiber can lead to bloating, gas, and digestive discomfort. It's important to gradually increase fiber intake and drink plenty of water to prevent any potential side effects.
If your fibre intake is low, it's important to increase your consumption of foods high in fibre such as fruits, vegetables, whole grains, legumes, and nuts. Additionally, you can consider adding a fibre supplement to your diet, but it's always best to focus on obtaining nutrients from whole foods whenever possible.
Vegans can obtain their total intake of fiber from a variety of plant-based sources such as fruits, vegetables, whole grains, legumes, nuts, and seeds. By incorporating a diverse range of these fiber-rich foods into their diet, vegans can easily meet their daily fiber requirements.
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Inulin
Type: Food
Fibre, total
90.00g per 100 grams
Bean, yellow, mature
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
22.59g per 90 grams
Ancho pepper
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
21.60g per 100 grams
Sweet peppers, dried
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
21.30g per 100 grams
Rose hip, dried, rose hip powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
21.16g per 40 grams
Oat, coarse-ground
Type: Food
Cereals and cereal products -> Flour
Fibre, total
20.91g per 30 grams
Rowanberry, dried, rowanberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
20.12g per 40 grams
Pea, green, split, mature seeds
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
19.98g per 90 grams
Chokeberry, dried, chokeberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
19.64g per 40 grams
Cranberry, dried, cranberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
18.96g per 40 grams
Lupini bean, dried
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
18.90g per 100 grams
Cocoa mass
Type: Food
Fat and fat products -> Cooking and industrial fat
Fibre, total
18.60g per 100 grams
Sea buckthorn, dried, sea buckthorn powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
17.72g per 40 grams
Bilberry or blueberry, dried, bilberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
16.72g per 40 grams
Tomato powder
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
16.50g per 100 grams
Shallot, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
15.70g per 100 grams
Black currant, dried, black currant powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
15.44g per 40 grams
Triticale flour
Type: Food
Cereals and cereal products -> Flour
Fibre, total
14.60g per 100 grams
Passion fruit
Type: Food
Fruit and berry dishes -> Fruits
Fibre, total
14.56g per 140 grams
Lingonberry, dried, lingonberry powder
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
14.48g per 40 grams
Seaweed, wakame, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
14.13g per 30 grams
Jerusalem artichoke
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
13.94g per 85 grams
Black crowberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
13.30g per 140 grams
Corn bran, crude
Type: Food
Cereals and cereal products -> Flour
Fibre, total
11.85g per 15 grams
Shiitake mushrooms, dried
Type: Food
Vegetable dishes -> Mushroom
Fibre, total
11.50g per 100 grams
Bean, pink, mature
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
11.43g per 90 grams
Spelt
Type: Food
Cereals and cereal products -> Rice
Fibre, total
10.70g per 100 grams
Chia seed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
10.32g per 30 grams
Elderberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
9.80g per 140 grams
Psyllium husks
Type: Food
Cereals and cereal products -> Flour
Fibre, total
9.36g per 12 grams
Kumquat
Type: Food
Fruit and berry dishes -> Fruits
Fibre, total
9.10g per 140 grams
Feijoa
Type: Food
Fruit and berry dishes -> Fruits
Fibre, total
8.96g per 140 grams
Mulberry, dried
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
8.92g per 100 grams
Cloudberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
8.82g per 140 grams
Rowal
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
8.68g per 140 grams
Hemp seed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
8.28g per 30 grams
Flaxseed
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
8.19g per 30 grams
Rye grain, crushed
Type: Food
Cereals and cereal products -> Flour
Fibre, total
8.15g per 45 grams
Black currant
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
8.12g per 140 grams
Linseed, whole
Type: Food
Snacks -> Nuts, seeds and dried fruits
Fibre, total
7.92g per 30 grams
Wasabi, root
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
7.80g per 100 grams
Goutweed, ground elder, herb gerard, leaf
Type: Food
Vegetable dishes -> Vegetables
Fibre, total
7.74g per 85 grams
Seaweed, agar, dried
Type: Food
Vegetable dishes -> Canned vegetables
Fibre, total
7.70g per 100 grams
Bean, common bean, brown bean, white bean, average
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
7.56g per 35 grams
Guava
Type: Food
Fruit and berry dishes -> Fruits
Fibre, total
7.56g per 140 grams
Mamey sapote
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
7.56g per 140 grams
Pea, split, boiled
Type: Food
Pulses and pulse dishes -> Pulses
Fibre, total
7.47g per 90 grams
Loganberry, frozen
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
7.42g per 140 grams
Sapodilla
Type: Food
Fruit and berry dishes -> Fruits
Fibre, total
7.42g per 140 grams
Blackberry
Type: Food
Fruit and berry dishes -> Berries
Fibre, total
7.42g per 140 grams
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